A pair of studies published in Medicine and Science in Sports and Exercise demonstrate the powerful effect exercise can have, on brain health and psychological symptoms. In the first, researchers studied over 14,000 individuals for an average of 17 years. Greater cardiovascular fitness (as measured by peak oxygen uptake) was negatively associated with risk for Alzheimer's and death from dementia. The greatest difference was seen between unfit (sedentary) people and those of moderate fitness. The conclusion: even moderate fitness helps protect us from developing brain diseases later in life.
The second study looked at symptoms of depression in men, versus exercise participation. In general, those who exercised more had the lowest rate of depression. Again, the greatest difference was between those who didn't exercise and those exercising moderately; high levels of exercise didn't significantly increase the protective effect in most cases.
Don't Dilute Your Sports Drink(?)
Researchers attempted to determine if drinking a diluted sports drink would have the same benefits during endurance racing, as drinking "full strength" sports drinks. Most commercially available endurance sports drinks have about 6-8% carbohydrate in solution. Most studies have shown a positive benefit from using such drinks, i.e. better endurance. In this study, researchers used 0%, 2%, 4%, and 6% solutions, measuring time to exhaustion at exercise levels equivalent to endurance racing (resulting in exhaustion in about 2 hours). Results showed that the higher the carbohydrate levels, the better the performance. It appears from this (limited) study, that sports drink manufacturers have found an effective formula at 6-8% carbohydrate. Of course, using gels, bars, or other carbohydrates -- along with water or diluted sports drink -- could have the same beneficial effects as full strength sports drinks used alone.
GI Symptoms -- Still a Mystery (but eat your carbs!)
Researchers in Europe tried to find causes for gastrointestinal symptoms in endurance athletes. They studied participants in IM, half-IM, and cycling stage races to correlate food intake with GI distress. However, there was no consistent pattern found -- except that athletes with a history of GI distress continue to suffer from the problem. Researchers saw some weak correlation between higher carbohydrate intake and two mild symptoms, flatulence and nausea; but no correlation with more serious symptoms. At the same time, higher carbohydrate intake also correlated with better race performance.
Water Running Research
Researchers recently measured the energy cost and muscle actions of deep-water running, the kind usually done with a flotation belt or vest. Many doctors, physical therapists, and trainers recommend water running as a safer alternative to land-based running -- especially useful for rehabilitation from injuries. Scientists have now measured its effectiveness, finding that water running can certainly provide a good cardiovascular workout, although the energy used is somewhat less than land running at the same perceived exertion (subjective intensity level). Hip and thigh muscles are highly active during water running; but lower leg muscles are much less active than in land running. Our take: if you're suffering from foot, ankle, or lower leg injuries, water running is a great substitute for land running during rehabilitation, but won't specifically strengthen the lower leg muscles. For upper leg, hip, or groin injuries: water running may be too strenuous in early rehabilitation, but can help strengthen those muscles with controlled therapy.
Barefoot Running: Revolution or Fiasco?
The recent trend toward barefoot or "minimalist" running -- running with little or no footwear -- has taken the running world by storm. Virtually every shoe manufacturer is now offering minimalist shoes which provide little more than a covering for the foot -- no significant cushioning nor support. As with most new trends, the media are replete with success stories of runners who have switched to minimalist shoes and "cured" a wide range of running ailments and injuries. Unfortunately, anecdotes don't make for good science...many sports and nutrition fads have come and gone after being proven to offer no more than a placebo effect -- or to have greater risks than benefits.
So what does the science say about minimalist running? First, there is no definitive evidence that primitive humans were significantly more successful at distance running than modern humans. The current existence of an indian tribe in Mexico which is full of distance runners who run in sandals, does not prove that such running would be beneficial for everyone. Second, forefoot landing -- the running technique which barefoot running is purported to force you into adopting -- is not necessarily more successful than any other technique. Research indicates that successful distance runners include runners with many different styles, including heel-strikers and midfoot landers.
The jury is still out, as to whether changing to barefoot/minimalist shoes will have positive or negative effects -- or different effects in different people. Already, numerous reports of injuries directly related to adoption of these shoes are coming in. We have, ourselves, worked with several athletes who suffered foot or lower leg injuries soon after changing to minimalist shoes. Until good science shows specific benefits, we cannot recommend minimalist footwear to all runners. We remain open-minded, but we caution runners who want to try minimalist running:
1. Primitive humans did not run on asphalt; if you do, you will suffer more impact than those ancient runners did.
2. If you've grown up, and learned to run, with supportive shoes, then your feet and body have adapted to that. It will take many months -- possibly years -- for your feet and body to re-adapt to an entirely different running posture. If you want to try it, start by walking short distances in minimalist shoes; then, very gradually increase the time you spend in them; finally, start jogging/running short distances before attempting longer runs. If you're not willing to gradually adapt, you may be risking injuries.
3. It's probable that some runners simply don't have the foot/leg structure to run successfully without good arch support or cushioning. Again: if you decide to try changing, do so VERY gradually and be alert for signs of injury. A good foot/leg evaluation may also help evaluate your situation before trying to switch.
Researchers Studying Mental Imagery Researchers at several universities have been studying the effectiveness of mental imagery (MI) techniques in improving sports (or even daily task) performance. Studies have already shown that mental imagery, i.e. the mental simulation of motor movements without actually executing them, can enhance strength, technique, and performance in athletes. These researchers are now attempting to quantify the quality of different MI techniques, to determine if they can develop a system of rating different types of mental imagery for their effectiveness. Although we're still in the early stages of this research, it is clear that mental rehearsal can be an extremely powerful form of "training" for sports. In triathlon, this could include mentally rehearsing a race; imagining swimming, cycling, and running at high speeds; or just visualizing being in the race while feeling strong, happy, and powerful.
Pacing Strategy in Triathlon Researchers from Australia and France carefully timed competitors in the 2009 European Triathlon Championships, to determine the success of various pacing strategies during the 10k run portion of the race. These were elite competitors, yet most started the run -- the first of four laps -- at a fast pace, then gradually slowed in the subsequent three laps. The most successful runners were those who both (a) reduced their speed the least over the four laps, and (b) maintained the steadiest pace over hills [each lap had one hill climb]. Males were able to maintain their pace better over hills, which led to faster overall times than for females. It would appear that "starting too fast" is a risk, at least in elite triathletes, which can lead to reduced speed later in the race and worse performance. Moreover, this provides more evidence that keeping a steadier pace -- by working harder over hills or through headwinds, then easier on descents or through tailwinds -- is more advantageous than the reverse. [JISPP June 2011]
Faster Stride Rate Reduces Impact
Researchers at the University of Wisconsin examined different stride rates in runners, to determine the relative stress to knee and hip joints. Results showed that increases in stride rate (a.k.a. "turnover") reduced the impact forces on the knee joints of runners. Large increases in stride rate also reduced forces and motions on the hip joints. Runners started at their preferred stride rates (and speeds), then were instructed to increase or decrease stride rates by 5% and 10%. In all cases, faster stride rates - which resulted in shorter stride LENGTHS - were associated with reductions in impact forces. Interestingly, most of the runners showed slight increases in perceived exertion at the higher stride rates; in other words, it felt more difficult for them to achieve the higher stride rates. The study did not assess long-term changes in running style, but we would hypothesize that, once runners became accustomed to the faster stride rates, their perceived exertion would fall back to original levels. Indeed, we have seen this occur in our training of runners. Based on other research into elite runners and running economy, we can say that a stride rate of about 180 steps per minute is a good goal for most runners, combining economical motion with reduced impact (and reduced risk of injury). Many recreational runners use slower stride rates, putting their joints at increased risk of impact injuries. If you decide to increase your rate, make the change gradually - it will probably take several months to become accustomed to a significantly faster stride rate.
Smoother Pedaling May Reduce Energy Cost
Norwegian researchers examined the Gross Efficiency of cycling, considered a good measure of overall cycling performance. In the past, it's been hypothesized that Force Effectiveness - the ability to exert maximum force perpendicular to the crank arm - might be the best correlate with Gross Efficiency. In other words, it was thought that more forceful pedaling - particularly during the "effective" downstroke - would correlate well with Gross Efficiency. However, these researchers measured "Dead Center," essentially the ability to maintain force at the top and bottom of the pedal stroke vs. the middle of the stroke. They found, in elite cyclists, that "Dead Center" - essentially the smoothness or consistency of the stroke - was highly correlated with Gross Efficiency, i.e. smoother pedaling took less energy. If corroborated by more studies, this finding would indicate that the Computrainer "SpinScan" we use to provide a measure of that smoothness, is an excellent predictor of cycling performance. We can also hypothesize that triathletes - who ride relatively smooth courses and must follow with a run - would need this kind of pedaling even more than cyclists. We also don't know yet if changes in crank length would change the equation and affect the Gross Efficiency. Stay tuned for further research...and work on a reasonably smooth pedaling stroke for triathlon. [MSSE 43:4]
SURPRISING RESULTS FROM SPRINT INTERVAL TRAINING Researchers in Canada recently compared the effects of sprint interval training (SIT) with slow endurance training (ET) over six weeks of training. Both groups ran on treadmills for exercise. The ET group did 3 sessions per week of 30-60 minutes each, at 65% of VO2max. The SIT group did 4-6 sprints of 30 seconds each with about 4 minutes of recovery between sprints, also 3 times/week. Surprisingly, both groups showed similar improvements in VO2max and similar body fat reductions over 6 weeks. It would appear that sprint interval training may be a viable way to improve fitness with less time involvement than endurance training. However, here are a few cautionary notes: (1) The study was done on young adults; although SIT proved fun for these youngsters and didn't cause any injuries, older adults may not respond as well to SIT. (2) Although VO2max improved similarly in both groups, cardiac output DID NOT. Only ET produce positive changes in cardiac output, so it appears the VO2max improvement in SIT runners was due more to musclular improvement than cardiac improvement; thus, SIT may not result in the same cardiovascular health benefits as ET...although longer trials may tell more. (3) The trial was on a limited number of participants and over a fairly short term; we await confirmation of the benefits shown here, as well as extension of such trials to larger population groups and/or over longer time periods. For more details: http://www.multibriefs.com/briefs/acsm/active1-25.htm
Aerobic Training is Good for Asthma
Brazilian researchers recently looked at the effects of aerobic training on asthma symptoms. They found that aerobic training significantly reduced airway inflammation in patients with moderate or severe asthma, "and these benefits were more significant in subjects with higher levels of inflammation." It appears that aerobic training should be seen as therapeutic for asthmatics, not harmful.
Liquids vs. Gels vs. Bars Researchers in Europe recently compared carbohydrate utilization during endurance (180-minute) cycling in eight trained cyclists. Results of the study showed that carbohydrate usage was similar for carbohydrate liquids, gels, and solid bars. Although the number of subjects was small, and the type of carbohydrates (e.g. glucose, fructose) in the formulae varied slightly, the results were fairly consistent. We feel this provides some additional evidence that your choice of carbohydrate can be based on your preference, without worrying about which type of substance will deliver "better" carbohydrate supplementation during cycling. [MSSE 42:11]
Can We Increase Fat Metabolism? Recently, some sports nutritionists - even from USA Triathlon - have been promoting the concept of training the body to utilize fat, rather than carbohydrates, during endurance exercise. Their assumption is that the use of more fat for energy will provide performance and endurance benefits during racing. However, research has not yet confirmed this hypothesis. In a new study, British researchers looked at energy usage in fourteen well-trained cyclists. Their goal was to determine if three weeks of controlled training could affect carbohydrate vs. fat utilization - and if either condition would provide an advantage. Half the cyclists trained daily and alternated moderate-intensity aerobic training every second day with high-intensity interval training every other day. This would allow muscle glycogen stores to be replenished between workouts. The other half of the group trained only every second day, but performed both workouts (aerobic and interval) on the same day - so that interval training would be performed with depleted muscle glycogen. Not surprisingly, the second (glycogen-depleted) group had more trouble during interval training and did their intervals at much lower intensities. However, three interesting results emerged after only 3 weeks of such training: (1) Fat usage in the glycogen-depleted group was significantly greater than in the other group during a one-hour time trial. (2) Despite the lower intensities during (interval) training, the glycogen-depleted group - using more fat - performed just as well on the time trial. (3) Although the glycogen depleted group used more fat (and less CHO) during the time trial, performance was no better. This raises additional questions, yet to be answered by definitive research. Although it appears you CAN change your energy metabolism through training - perhaps fairly quickly - we don't know the long-term effects of such a change. We also don't know if the use of more fat for energy would provide any significant advantage over longer races than the one-hour time trial done here. These researchers speculate that glycogen depletion in training provided some kind of "stress" which made up for the loss of intensity in this training protocol. More extensive conclusions must await more research. [MSSE 42:11]
What Causes Cramps? It has long been assumed, with only a little corroborative research, that dehydration and electrolyte loss were the chief culprits in muscle cramping. Recently, researchers performed a study of muscle cramping, looking at the threshold of electrical stimulation that would cause cramping. They found that 30 minutes of cycling performed in hot conditions did cause dehydration, but did NOT decrease the threshold for cramping. Although this is a very limited study, it suggests [albeit weakly] that fatigue may play a larger role in cramping than previously thought, compared with dehydration or loss of electrolytes. [MSSE 42:11]
No Need for Protein During Cycling In another study on this subject, researchers in England examined the effects of ingesting carbohydrates WITH protein during long/challenging cycling workouts. Comparing the effects with ingesting carbohydrates ALONE, researchers found NO added benefit to adding protein. Of course, it's well proven that carbohydrates can increase endurance and reduce fatigue. Although some sports-drink companies market carb-protein combination drinks as being superior, there is currently no scientific evidence to support that claim. [MSSE 42:6]
Strength Training for Endurance Many endurance athletes engage in strength training in an effort to improve power, recuce fatigue, and avoid potential injuries. Researchers in Spain asked the question: "How much strength training is optimal when combining strength with endurance training." Using elite rowers as subjects, the researchers found that strength training which stops SHORT OF MUSCLE FAILURE was MORE effective in increasing strength, power, and endurance than strength training done to failure, i.e. complete muscle fatigue. Bottom line: if you do both endurance and strength training during the same training period, limit the strength training to avoid muscle failure - do enough reps to work the muscle, but stop a couple of reps short of complete failure/fatigue. [MSSE 42:6]
New Data on Cycling Technique Researchers in England used sophisticated force-measuring devices to quantify the forces produced by elite cyclists throughout the pedaling motion. It was discovered that, in general, about 85% of the work done during pedaling is done during the DOWNSTROKE, with about 15% of the work done in the UPSTROKE. This provides some evidence that efficiency can be improved BOTH through the pushing and "pulling" phases of the cycle. However, we would remind triathletes that the pulling muscles - hip flexors and hamstrings - are also needed for running, so it may be more advantageous to use the pushing muscles (quadriceps and gluteals) a little more than cyclists would. THIS IS A GREAT STUDY WHICH VALIDATES OUR USE OF COMPUTRAINER SPINSCAN data to measure your force output throughout the stroke for each leg. [MSSE 42:6]
Hip Stability Affects Knees Researchers recently tested the affects of hip abductor fatigue on stability of the knee joint. The abductors are the muscles (primarily the gluteus medius) on the outside of the hip, which pull your leg outward - or do a "side leg raise" when lying on your side. These muscles are critical for stability in walking, running, or any other weight-bearing activity. It has been previously shown that in elderly people who suffer from "shuffling" or swaying side to side when walking, the cause is often weakness of the abductor muscles. The current study examined younger, athletic people, and found that FATIGUE in the hip abductors causes the knee joint to be less (laterally) stable when landing on one foot (as in running). Lateral instability puts more pressure on knee ligaments and may increase the risk for knee injuries. The takeaway message here: even if you participate in "forward motion" sports such as triathlon, building strength and endurance in the hip abductors can help stabilize the knees and possibly reduce your risk of injuries. [MSSE 42:3]
Pre-cooling May Improve Performance in Heat (?) Exercising in hot conditions has always been a challenge for competitive athletes. As the body's core temperature rises, circulation is compromised, muscle efficiency decreases, and serious injury - such as heat stroke - can occur. Recently, researchers tested a novel idea for combating heat: PRE-COOLING. Bike racers tried cooling their legs in cold water for 20 minutes prior to racing a 40-minute time trial in hot (about 85 degrees) conditions. Compared to trials done without pre-cooling, performances were improved. However, we must interpret these results with caution: the experiment was not blinded, as riders obviously knew when they were cooling - which may have led to a placebo effect. Moreover, the researchers could not explain the improved results physiologically, as the greatest improvement seemed to occur after the cooling effects had worn off, i.e. the last 20 minutes of the time trial. We would say: significant research has shown - in many ways - that keeping cool in hot weather is a high priority for both health and performance. HOW best to keep cool is still unknown...and perhaps a matter of personal trial and error. [MSSE 42:3]
THE "BRICK" WORKOUT - GOOD OR BAD? Researchers at the University of Queensland in Australia published a study of triathletes designed to determine whether running immediately after cycling - as in triathlon - has a "neuromuscular control" effect on running biomechanics. They also wanted to discover whether any such effect is related to leg injuries in triathletes. The researchers studied 34 highly trained triathletes, some of whom had suffered past lower body overuse injuries. Testing consisted of comparing running performance [without prior cycling] with "running off the bike" performance. Indeed, some - but not all - of these successful triathletes showed altered muscle patterns (unrelated to fatigue) when running after cycling. Moreover, this was more likely to occur in triathletes with a history of overuse injuries. Although the evidence is only circumstantial, it appears that at least some triathletes have trouble maintaining normal running form immediately after cycling - and this may increase the risk of injury. One possible conclusion: it may raise the risk of injury to engage in frequent or long "brick" workouts, unless you're one of those gifted individuals who can maintain your "normal" running form. The takeaway message: we recommend doing your heaviest training with independent running and cycling workouts. Save your brick training for shorter workouts, when you can concentrate on good running mechanics.
RESEARCH VALIDATES INBODY BODY COMPOSITION ANALYSIS Scientists at Appalachian State University recently conducted tests comparing mulitfrequency biolectrical impedance with hydrostatic weighing (considered among the most accurate methods of body composition testing). Results on wrestlers showed good correlation and accuracy. We welcome this further endorsement of our InBody testing apparatus for measuring body composition.
JURY STILL OUT ON QUERCETIN A number of popular nutrition supplements include Quercetin, a plant flavonoid, as a chief ingredient. Manufacturers tout the benefits of this antioxidant for health and athletic performance. However, most studies - especially with trained athletes - have so far failed to demontrate any significant performance improvements after Quercetin supplementation. A new study looked at 2 weeks of Quercetin supplementation in untrained males. Results showed slight but insignificant improvements in endurance performance. Researchers speculate that Quercetin may help untrained individuals more than athletes; may take longer to show significant benefits; or may really have very little effect on performance at all.
PACING STRATEGIES IN RUNNING HILLS Australian researchers recently studied male distance runners to determine speeds and pacing strategies in running a 9.5-km course with three significant hill sections. Each uphill and downhill section was preceded by a level section - hills were essentially plateaus. Speed and oxygen consumption were measured on each section of the course, to determine runners' self-selected strategies for running uphill, downhill, and level. As expected, runners slowed their pace going uphill and increased their pace going downhill. The changes were largely accomplished by changing stride length, as stride frequency remained fairly constant throughout. Going uphill, runners typically [and subconsciously] slowed their pace to keep their oxygen consumption at or near their anaerobic threshold. Going downhill, however, runners increased pace - but did not approach their threshold levels. This suggests that, going downhill, runners limit their speed based on other physiological factors - perhaps shock absorption or other biomechanical factors - rather than oxygen use. Interestingly, it was observed that after each uphill or downhill section, runners took about 80 seconds to return to their level pace. The conclusions here: • When running downhill, it may be possible to increase speed (and save time) more than most runners imagine, if biomechanical factors can be controlled - i.e. if impact stresses can be attenuated. • If running a little slower (than you think ideal) on uphills allows for a faster return to normal pace when terrain levels out, you may actually gain overall efficiency.
Spirulina - the Next Miracle Supplement? Publishing in Medicine and Science in Sports and Exercise, the research journal of ACSM, scientists demonstrated improved running endurance performance through the ingestion of Spirulina. Spirulina is a supplement made from a specific genus of bacteria, which contains high levels of protein, essential fatty acids, vitamins, minerals, and photosynthetic pigments. Health benefits have been claimed for decades, but little controlled research has been done. In this controlled, double-blind study, runners ingested either Spirulina or placebo for 4 weeks, then reversed treatments several weeks later. For each condition, runners completed a 2-hour endurance run, then a short high-intensity run to exhaustion. After Spirulina supplementation, runners showed a tendency to burn a higher percentage of fat and lower percentage of carbohydrates during the 2-hour run. They also lasted longer during the high-intensity run. It is not known specifically why Spirulina would cause such effects. Although a well-controlled study, this research involved a small number of runners. We would stop short of recommending Spirulina for all runners - yet. But we will be watching for additional research on this intriguing supplement.
Protein May Not Be Needed During Exercise In recent years, quite a few supplement companies have claimed that adding protein to carbohydrate drinks consumed during endurance exercise will enhance performance or increase endurance. Unfortunately, research into this claim has been very limited. In a new study published this month in Medicine and Science in Sports and Exercise (the ACSM journal), researchers at McMaster University in Canada found that protein added to carbohydrate drinks did NOT offer any benefit during cycling exercise (or time trial performance). Using a well-controlled double-blind design, researchers had trained cyclists ride for 90 minutes at 69% VO2max, once drinking a carbohydrate-only beverage and once (at least 7 days apart) drinking a CHO beverage with protein added. Riders also performed a 20km time trial within 24 hours after each exercise bout, to see if either beverage spared glycogen during the endurance ride (i.e. allowed better performance the next day). Results showed NO advantage to adding protein; researchers concluded that consuming sufficient carbohydrate during endurance exercise is all that's required to maintain performance. The only severe limitation of this study is the small number (8) of athletes studied, so the result must be interpreted with some caution. Our current recommendations remain: drink enough fluid to maintain body weight, and take enough carbohydrates to maintain energy levels during a long event. Beyond those basics, let taste, comfort, and experience be your guide to the best sports drink or combination for your training.
Stride Length and Mileage May Increase Risk of Stress Fractures In an effort to quantify the risk of lower leg stress fractures, researchers from Trinity U. in Ireland and Iowa State U. studied 10 male runners during running. Using force data and computer modeling, the researchers determined that increased stride length significantly increases the forces on the lower leg, presumably raising the risk for stress fracture. In addition - not surprisingly - increases in running mileage added to bone stress. Although this study (also published in MSSE) has limitations - it doesn't really tell us what causes a stress fracture in any particular runner - it does make clear the added stress on the lower limbs from increasing stride length. From a practical standpoint, we would simply say that shorter stride lengths may be somewhat safer than longer ones.
Drinking Cold Fluid May Help Performance Recent research suggests that keeping the body's internal ("core") temperature down, by drinking cold (rather than warm or neutral temp) fluids, may improve exercise/athletic performance in warm conditions. Hyperthermia is a significant factor in fatigue, as the body tends to regulate its temperature by moderating output when it gets too hot. You can limit the effect of heat buildup by drinking ice cold fluids before AND during your race or activity. Starting BEFORE the activity actually "pre-cools" the body, allowing greater endurance before heat builds up. Likewise, drinking cold fluids (if available) during the event may also delay fatigue and prevent hyperthermia.
Does Biking Cause Bone Loss? There is conflicting evidence regarding the effects of biking - as a primary mode of exercise - on bone health in aging individuals. As one gets older, the risk of osteoporosis - bone mineral loss - increases, especially among women. Weight-bearing exercise is one of the best ways to help minimize your risk; calcium supplementation and certain prescription medications are also recommended in some cases. However, some scientific studies have suggested [if not proven] that biking may NOT be a preventive weight-bearing exercise, as are walking, jogging, and others. This would be troubling for those of us who enjoy biking as our primary mode of aerobic/cardiovascular exercise. However, the jury is still out on this research - and there is some limited evidence that high-intensity biking, such as sprinting, can act as a good preventive exercise. At SPORTFIT, we believe in BALANCED TRAINING - and this is a perfect example: if you like biking, try to add some other forms of exercise on some regular basis; walking is one of the best (and easiest); weight training is also good for the bones; and jogging is probably the best for bone health. Finally, get your bone density checked on some regular basis after age 50, so you're aware of your health status and can take appropriate measures.
ARMY SEES VALUE OF SCIENTIFIC CORE TRAINING Researchers working with the U.S. Army tested traditional army situp training against the newer functional core training being used by most fitness professionals. The Army has been reluctant to abandon its traditional training exercises, including the situp, arguing (in part) that passing the Army's physical testing requires proficiency in situps - and the only good way to train for a situp test is to DO SITUPS. While the logic in this argument escapes us exercise scientists, the Army was at least willing to allow researchers to test the hypothesis that modern core-strength training would be as effective as traditional situp training - even in improving situp test scores. In fact, the results exceeded expectations: core-strength exercises were even MORE effective at improving situp test scores than was situp training. The core exercises included controlled abdominal curls, bridging, and side planks. There's no word whether the Army will actually change its training, let alone its testing protocols.
This research is yet another confirmation that situps are largely ineffective in training abdominal muscles. It's long been known that situp performance is significantly influenced by the hip flexor muscles, thereby reducing the training effect on the abdominals.
Individualized Training is Key Publishing in Medicine and Science in Sports and Exercise, the research journal of ACSM, scientists demonstrates that endurance athletes who use PERSONALIZED training zones - based on individual heart rate and lactate test results - train more effectively than those using average or age-based zones. Researchers used personal results from VO2 max and Lactate testing to determine appropriate training zones, then found that runners training with those personal zones improved more than runners using age- or activity-based zones. This is a great reason to get our VO2 testing and Lactate Balance Point tests when embarking on an endurance training program.
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